Part of breaking free from sugar dependence involves identifying where all the sugar in your diet is coming from. In today’s world, this can be very challenging. Although there are obvious sources of sugar that most of us can recognize, such as chocolate bars, hard candies, and cake, sugar often finds its way into places where you may not expect it!
Hidden sugars can make breaking sugar dependence even more challenging. Let’s discuss how to identify the sources of sugar in your diet, foods where it may be hidden, and better-for-you options to consider.
Although Frosted Flakes and Cinnamon Toast Crunch are known to be packed with sugar, there are also cereals advertised as “healthy” that are equally as full of sugar. For example, Kellogg’s Special K Fruit and Yogurt cereal has 13g of added sugar per serving—and no, this doesn’t include the milk! If you ate Special K in the morning, you are already getting 26 percent of your daily value of added sugar—and that’s if you stick to the recommended serving size on the package!
Navigating the cereal aisle can be challenging as sugar is hiding around every corner. Thankfully, there are cereals that are lower in sugar and can be a good option when transitioning to a low-sugar lifestyle. Kashi Cinnamon French Toast provides 7g of added sugar per serving, and Original Cheerios provides only 1g of added sugar per serving.
Yogurt is certainly a nutritious option as it is packed with calcium, protein, and probiotics, but learning how to navigate the yogurt section in the grocery store is essential. You guessed it—even yogurt contains hidden sugars! Yoplait Strawberry Greek Whips are thought to be a better alternative as they are Greek yogurt-based; however, they contain 10g of added sugar per serving. A good yogurt alternative is FAGE 5 Percent Whole Milk Greek Yogurt, which contains zero grams of added sugar. Although the FAGE yogurt isn’t sweetened, you can add some sweetness to it by topping it with some berries, bananas, or mangos.
Snack bars are often thought to be a healthy on-the-go option, but don’t be fooled. Some snack bars pack in as much sugar as a candy bar. One bar that is advertised as healthy is the Chocolate Chip CLIF Bar, which contains 17g of added sugar. The Gatorade Protein Bar in Mint Chocolate Chip Crunch contains an even higher amount of sugar at 27g of added sugar per bar!
When choosing snack bars, be sure to check the food label, as it is more common to find a bar with high amounts of added sugar than it is to find one without. A good alternative is the KIND bar in the flavor Dark Chocolate Nuts and Salt, which has only 5g of added sugar. RXBAR is another better-for-you alternative. They contain around 13g of sugar, but they are sweetened with dates and contain no added sugar.
Juices can be tricky as they are often advertised as nutrition powerhouses. Whenever fruits are juiced, they are stripped of their fiber and other nutrients and leave behind sugar. Let’s take a look at one of the most popular juice brands that is marketed as a healthy beverage. Naked Green Machine juice has 53g of sugar per serving! Although Naked Juice doesn’t contain any added sugar because the sugar is naturally derived from juice, it still contains sugar.
As a rule of thumb, it is best to eat fruit in its natural form to reap the most benefits. If you do decide to choose a juice option, Suja Uber Greens fruit and vegetable juice contains only 5g of sugar per serving. It is best to use caution when choosing beverages that contain fruit juice because the total sugar they contain may be even more hidden.
Yogurt with granola is a popular snack that is considered to be healthy. Granola certainly provides the body with whole grains, but it is often packed with added sugar. For example, Nature Valley Oats and Honey Protein Granola contains 15g of added sugar per ⅔ cup serving. A better option to choose would be Purely Elizabeth Ancient Grains Granola, which is lower in sugar at 7g and contains 2g of fiber and 3g of protein to promote satiety and feelings of fullness.
Fruit is dried through a process called dehydration. Whenever fruit is dehydrated, it is typically processed with sugar to enhance the taste. Again, fruit in its natural form is always the best option, as dried fruit often contains added sugars. Ocean Spray Craisins are a popular dried fruit option that contains 26g of added sugar per ¼ cup. A dried fruit option that contains less sugar at 12g of added sugar is the Ocean Spray Less Sugar Craisins.
The best guideline to follow when cutting back on your sugar intake is to check the food label. It is required for food companies to list the amount of added sugars that their products contain and how that amount compares to the percent daily value (DV). When initially cutting back on your sugar intake, it is OK to choose products that contain sugar alternatives. Although the end goal is to cut back on sugar alternatives, too, they can be a great way to help you kickstart your sugar-less journey! If you’re looking to cut back on sugar but not quite sure where to start, I encourage you to check out my book SugarLess: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction.
References
1. Avena, N. Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Addiction. Union Square & Co. 2023.
Places Sugar May Be Hiding in Your Diet
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16.04.2024
Part of breaking free from sugar dependence involves identifying where all the sugar in your diet is coming from. In today’s world, this can be very challenging. Although there are obvious sources of sugar that most of us can recognize, such as chocolate bars, hard candies, and cake, sugar often finds its way into places where you may not expect it!
Hidden sugars can make breaking sugar dependence even more challenging. Let’s discuss how to identify the sources of sugar in your diet, foods where it may be hidden, and better-for-you options to consider.
Although Frosted Flakes and Cinnamon Toast Crunch are known to be packed with sugar, there are also cereals advertised as “healthy” that are equally as full of sugar. For example, Kellogg’s Special K Fruit and Yogurt cereal has 13g of added sugar per serving—and no, this doesn’t include the milk! If you ate Special K in the morning, you are already getting 26 percent of your daily value of added sugar—and that’s if you stick to the recommended serving size on the package!
Navigating the cereal aisle can be challenging as sugar is hiding around every corner. Thankfully, there are cereals that are lower in sugar and can be a good option when transitioning to a low-sugar lifestyle. Kashi Cinnamon French Toast provides 7g of added sugar per serving, and Original Cheerios provides........
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